Type 2 Diabetes – Are You at Risk?
Risk factors for type 2 diabetes
• Age: type 2 diabetes can develop at any age but is common after age 40
• Ethnicity: South Asians are at increased risk
• Obesity: The risk of developing type 2 diabetes increases with weight. Obese individuals special those who have excess abdominal fat are at increased risk.
• Sedentary lifestyle or inactivity is another risk factor.
• The risk increases manifold in obese individuals who lead a sedentary lifestyle.
• Age, family history and ethnicity are the unavoidable risk factors
• Obesity and associated health conditions such as high blood pressure and high cholesterol levels increase the risk significantly.
• High blood cholesterol levels and high blood pressure increases the risk.
• Stress, anxiety, depression and other mental health issues increases the risk.
• Polycystic ovarian syndrome (PCOS) in women increases the risk of diabetes.
Management of Risk
• Losing weight is very important as it significantly reduces the risk. A mere 5 to 10% reduction in weight with a determined effort and commitment can reduce the risk significantly.
• Doing physical activities help in weight reduction and lowering blood glucose levels.
• Getting involved in any physical activity for about 20 to 25 minutes four to five times in a week will help reduce the risk
• Following a healthy diet plan can also reduce the risk of diabetes
• Avoiding processed foods and including whole-grain food like brown rice is crucial in the management of diabetes
• Avoiding fatty foods, starch-rich food, desserts, cheese, high-calorie potato chips and other fatty foodstuffs can help reduce weight.
• Inclusion of fibre-rich vegetables and fruits devoid of starch helps in reducing the risk.
• Quitting smoking not only reduces the risk but also reduces the complications associated with diabetes.
• Managing stress with yoga and meditation is quite beneficial in the management of several other health conditions
Management of Type 2 diabetes
Those who have been diagnosed with diabetes need not worry as they can manage the condition diligently if they follow the instructions of their physicians. Diabetes being serious disease needs your careful management and round-the-clock commitment. Diligent management protects you from complications and life-threatening conditions. Learn more about diabetes, and get help from your doctor.
If you are obese, then do exercise, lose weight and eat fewer carbohydrates. Maintaining a healthy weight and just losing 10% of the body weight can make a significant difference. There should be a long-term goal to consistently achieve normal glucose levels through physical activity, diet and weight reduction. Therefore, regular monitoring of activity, diet and weight is mandatory., especially for obese individuals. A healthy diet is one with plenty of fruits, vegetables, whole grains and legumes, with a limited amount of saturated fat.
Proper management of diabetes include the following
• Moderate exercise three to four times a week
• Apart from adopting a healthy diet, an eating pattern is also important
• Eating small portions at short intervals will help
• Have regular follow-ups with your doctor
• Get regular health-checks done to rule out complications